Most children do not get enough fiber.

Benefits of Fiber

• Prevents Constipation
• Controls Appetite
• Lowers Cholesterol
• Regulates Blood Sugar

Types of Fiber

Soluble fiber:

• Dissolves into a gel-like texture which helps slow down digestion and helps you feel full longer
• Found in cucumbers, blueberries, beans, and nuts

Insoluble fiber:

• Does not dissolve at all but adds bulk to stool to help food move through your digestive tract more quickly for healthy elimination
• Found in dark green leafy vegetables, green beans, celery, and carrots

Fruits and vegetables contain both soluble and insoluble fiber.

Fiber Requirements

• 1-3 years old: 15-20 grams a day
• 4-8 years old: 20-25 grams a day
• 9-18 years old: 25-30 grams a day

High fiber foods have 5 or more grams of fiber per serving. Good sources of fiber provide 2.5 to 5 grams per serving.

Ideas to Add More Fiber to Your Child’s Diet

Breakfast

• Oatmeal
• Whole-grain cereals with 3 grams or more of fiber per serving
• Pancakes with whole-grain pancake mix
• Bran or whole grain waffles
• Whole-wheat bagels or English muffins
• Top whole grain breakfast items with apples, oranges, berries, bananas, almonds, or flaxseed powder
• Smoothies with fruits, baby spinach, flaxseed powder or chia seed powder

Lunch and Dinner

• Sandwiches and rolls with whole-grain breads
• Whole-grain pastas
• Wild or brown rice
• Beans (kidney, black, navy, and pinto)
• Salads with berries, almonds, chickpeas, artichoke hearts, and beans
• Whole-grain (corn or whole wheat) soft-taco shells or tortillas

Make gradual changes and set small weekly goals to add fiber rich foods into your child’s diet.

If you would like more information about gastrointestinal (GI) digestive disorders and nutrition in children, please contact Dr. Mona Dave’s Frisco Office.